May 30, 2025 • 33 mins
Fit, Healthy & Happy Podcast
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...
Listen on: Apple Podcasts Spotify
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
386-451-2412.
What is going on?
Everybody, rob here to talkabout some exercise, fitness and
normally some diet information,but not today.
So I was looking at mystatistics for the podcast this
(01:05):
morning on the server that hostsit.
It's called Buzzsprout and Iwas looking at like the top five
podcasts of all time as far asdownloads go and the American
College of Sports Medicineguidelines has been number one
(01:25):
for a very long time and it'sgot like close to 500 downloads.
It's creeping up there toalmost 500.
I think it's like 480 orsomething.
But what surprised me wasnumber two, and what it was or
is is the ACSM guidelines.
(01:46):
So it is a second time that Idid the guidelines and I thought
to myself, wow, these arenumber one and two.
One of them is pretty old, theother one's over a couple of
years as well, but you knowthere's been older ones.
But you know there's been olderones, and it struck me that
(02:06):
these are obviously reallypopular subjects, the guidelines
.
So we're going to talk aboutthem again Because obviously, if
there is this much attentiongoing in one direction, it must
be very important for people andit is.
(02:26):
It really, really, really is.
So that's what I'm going totalk about today the American
College of Sports Medicineguidelines.
So first you need to understandthat the American College of
Sports Medicine is pretty muchlike the Grand Poobah in the
exercise science world.
They are the certifying body,they give out all of the
(02:53):
different protocols.
They have so many differentbranches under them, from
orthopedic surgery to cardiacrehabilitation, to strength and
conditioning, to personaltraining, to, um, oh, you just
name it.
I mean I could go on and onwith the different
certifications and areas, butthey're by far not just for, say
(03:18):
, physical training.
They are over so many thingsand give us the guidelines.
And you know what I really likeabout the ACSM compared to some
of the other agencies.
And the other agencies are goodFor example, the National
(03:40):
Strength and ConditioningAssociation, there's the
American Council on Exercise,there is the National Academy of
Sports Medicine.
But again, the ACSM is overeverybody.
So they take into account alldifferent forms of sports
medicine.
Like I said, that could becardiac rehabilitation, that
could be cardiologists, thatcould be orthopedic surgeons.
(04:03):
They get into everything.
So the way they go about givingtheir recommendations I really
like too.
So when I was teaching sportsmedicine, so I taught college
and I also taught differentworkshops.
So I taught some workshops forthe American College of Sports
(04:24):
Medicine and I taught someworkshops for the American
College of Sports Medicine and Itaught some workshops for NASM
National Academy of SportsMedicine.
And the complaints fromstudents who were trying to
learn the ACSM's personaltraining certification was that
they left a lot of leeway.
(04:44):
Like what they were reallysaying was they don't like that.
They won't give you a cookiecutter answer for things.
And personally I like that.
Like I like guidelines versusrecipes, because I believe that
everybody's individual andtrainers have to use their
(05:08):
brains to come up with the rightplan.
So there's going to beguidelines.
Now, all four of the bigagencies I just mentioned, it's
really the same thing.
They say the same thing, but acouple of them, I will say, will
give people more cookie cutterprograms of what they should be
doing, like black and whiteabsolutes.
That I just don't agree with.
(05:30):
So the criticism coming fromthe newbie students not after
they get in it for a while, theybegin to appreciate why there's
ranges and guidelines.
But was the fact that it waslike well, just tell me to do 30
minutes a day?
I'm like, well, they can't,because it's not that simple.
So what they focus on instead,that, I think, is very critical.
(05:54):
And the main thing I'm going totalk about today is thresholds,
and thresholds mean that it'sthe point where you start to get
benefit.
They make it very clear that noone on earth knows the maximal
amount of exercise and trainingthat you need.
(06:15):
Like if anybody says, nope,this is the cutoff, they don't
know because we don't knowpeople's recoveries.
We have no idea about who canhandle this or who can handle
that.
Like you can say you know what.
Everybody should exercise fortwo hours a day.
And for some young person withhigh levels of testosterone and
(06:39):
progesterone and all thehormones they may have at their
peak, and they have a perfectskeletal system.
They're not banged up byanything.
That might be fine and thatmight be great.
And for somebody older who'sgot some arthritis, who has some
decline in their hormones,that's going to like maybe not
put them in the hospital, butit's definitely going to wipe
(07:01):
them out.
So we don't know.
There's way too many variablesto determine the maximal amount
of exercise.
That's where trial and errorfor the individual comes in and
as a trainer, we help people getthere.
But we can't even tell peoplethat, like we can say well,
these are the things to look for.
If you start losing motivationfor training, you might be
(07:23):
overtraining.
If your resting pulse is higherin the training, you might be
overtraining.
If your resting pulse is higherin the morning, you might be
overtraining.
If your soreness doesn't goaway after a few days, you might
be overtraining.
Like, we have things to lookfor, but we can't tell people
the exact amount of maximalexercise that they need.
So guidelines definitely matterand I want to talk about the
(07:46):
thresholds because obviouslyit's an important topic, since
people keep going back to theguidelines.
So first we need to understandthat they talk about five
different areas.
The health components tophysical fitness are
cardiorespiratory exercise,muscular strength exercise,
muscular endurance, exerciseflexibility.
(08:10):
And then we have bodycomposition.
Okay, now, body composition isyour ratio to height, weight,
body fat.
That's what that is.
So then we take the other twostrength ones.
That's what that is.
So then we take the other twostrength ones, which is muscular
endurance, muscular strength,and we lump them together and go
muscular fitness.
(08:31):
So the three guidelines we needto really think about is going
to be muscular fitness, cardioand flexibility.
So let's talk about theguidelines and the thresholds.
You know, for some people, theminimal recommendation of 150
(08:52):
minutes per week of moderatecardiorespiratory exercise.
For some people, they literallywill do that in a single
training session on the weekends.
Right, yes, the answer is yes,because they're going to do a
long run and they're runners.
And I'm not saying this is good, I'm not saying it's bad, I'm
just trying to like point outthat we have a huge gap between
(09:15):
the people where that'sabsolutely.
They would look at me and go.
That's nothing as arecommendation.
150 minutes a week, that's 30minutes five times a week.
I mean, who doesn't do that,I'll look at them and go 75% of
the country doesn't do them,doesn't do that Because
statistics show that only 25% ofour nation, united States,
(09:38):
meets that recommendation.
And then on the opposite end,you'll have those people that go
wow, that's going to be abattle to get in and I would say
that's most people.
So we have a huge dichotomy ofthe haves and the have-nots with
exercise in this country.
We just do worldwide.
It's pretty much statisticallythe same thing, but I'm just
(09:59):
going to focus here.
So the minimal is 150 minutesand, as I said, some people look
at that as like nothing andother people look at that as I
don't even know if I'll ever beable to do that.
So it's very hard and you knowboth sides need to hear the
truth and that is yeah, that isthe threshold.
Like you might go well, I can'tdo that and I can say okay, I
(10:23):
get it.
At the same time, don't expectto get the benefits for cardio
respiratory exercise if you'renot doing it.
Like that is the threshold, nomatter where you are on the
spectrum.
Now I will say that a lot ofresearch says if you doubled
that and went up to 300 minutes,most likely you are doing your
(10:48):
maximal.
Again, I already stated, nobodyknows for sure, but most likely
you're getting all the benefitsyou can out of cardio and
you're going to get all of whatwe call the adaptations.
And the adaptations are thesemi-permanent changes.
They're the things that youwant, like we do the cardio, so
we get adaptations, and theadaptations are not going to
(11:09):
occur until we get to roughly150 minutes of moderate exercise
per week.
So that's the threshold forduration.
The threshold for intensity ismoderate and we can get into the
weeds a little bit on thatright and I think it's really
unnecessary.
You can use maximal heart rateformula.
You can use what we call heartrate reserve formula.
(11:31):
You can determine and use yourVO2 max.
You can use what are calledMETs.
You can use rate of perceivedexertion.
If you've already tuned me out,good, because you don't have to
worry about any of that.
If you just get out there anddo your 150 minutes, so roughly
30 minutes five times per week,get your heart rate up elevated.
(11:54):
So moderate means I just liketo basically tell people that
let's just learn what moderateshould feel like so you can
carry on a conversation but youcan't yammer the whole time Like
maybe it's not the time you getinto your political diatribe
while you're out doing yourcardio, because if you can carry
(12:15):
it out the whole way and giveeverybody every song and dance
of the speech you just saw,you're probably not working hard
enough.
Now if you can't get a word outedgewise, you're working too
hard.
So really moderate is justelevate that heart rate, be able
to communicate, be able to talka little bit.
I know it sounds kind ofsubjective, but that's why I
(12:36):
don't even think you need toworry about that a whole lot.
Just get out and do the minutes, get out and do the reps and
that's pretty much where youneed to be on that.
Now, as far as the guidelineson mode, it's very clear.
Mode is what you do to do it.
So the mode is very clearAnything that uses your larger
muscle groups and is continuousand sustainable I mean this is
(13:01):
from the horse's mouth, you knowa lot of people say well, you
know, pickleball is cardio.
No, it's not why?
Well, what part do you notunderstand about continuous?
It's stop and start.
So the heart needs to beelevated and remain elevated to
get the cardiovascular, get allof the complete cardiovascular
benefits, vascular benefits.
(13:22):
So anything you use that'scontinuous and using the larger
muscle groups, like your legs,if you're, you know if you're
rowing and you know you're usingthe larger muscles of your lats
and everything, that's fine.
You can do 150 minutes per week.
That's roughly 30 minutes fivetimes per week and you're going
to be in a moderate zone.
(13:43):
I mean that's what we have todo, like us exercise
physiologists are trying to geteverybody to that and then go
from there.
Then we can go okay.
So what's the maximal numberwhere you're going to feel like
you have your life Because,again, some people don't love it
, some people do and you'regoing to get all the benefits?
Now the ACSM does get into theweeds a little bit and talk
(14:04):
about how, if you did vigorousexercise, which is basically
more like running, somethingthat really gets the heart rate
up, you can get away with doingless than 150 minutes per week.
As an exercise physiologist, Ihave to tell you that there is a
relationship between durationand intensity.
That's true, but I don't wantyou to get into the weeds on
(14:28):
that.
I want you to keep it simple,stupid, like one of my sayings
on my board says, and just thinkabout 150 minutes per week.
If you're not there, get there.
I just had a client start up afew weeks ago, very motivated,
and his goal was to get up to150.
And I believe he already hasand now he's a little bit over
that.
It's like, ok, now let's holdoff and we'll go from there,
(14:49):
because that's a great baselinewhere you're going to get
benefits from it.
Of the newbie students get upsetbecause they're like you know
why doesn't the ACSM tell methat we should all be squatting
(15:10):
and bench pressing and pullinglike lap pull downs and tell me
I should be doing three sets of12 and blah, blah, blah?
Because they can't.
They're going to give youguidelines and you, as the
trainer, have to make it allwork.
You have to use your own brain.
So what they do say is to getthe benefits, the threshold is
two to three days per week offrequency.
(15:32):
Start with that frequency.
Frequency matters a little bitmore than the cardio.
Not that you want to do 150minutes all in one day that's
probably not best.
But the problem with strengthtraining is you definitely have
to do it frequently enough oryou're going to atrophy.
So really, the thresholdbaseline for strength training
(15:53):
to get the benefits is two daysper week.
They say two to three becausethere's been a lot of research
on what is better andstatistically speaking, they
found that two days has 95% ofthe benefits as three days.
And yes, there's a lot ofvariables how hard you work and
all those things, okay.
So again, that's why there's.
(16:14):
You know it's not black andwhite completely, but we do know
we have to get in at least twodays a week of strength training
.
What's two days a week?
All the major muscle groupsneed to be covered.
What's two days a week?
Well, all the major musclegroups need to be covered, and
there are 11.
The glutes, the quads, thehamstrings, the pets, pecs.
(16:38):
The pets yes, hazel and Kitty,my two pets yes, no, not them.
The pecs, the lats, therhomboids, the deltoids, the
biceps, the triceps, the spinalerectors, the gastrocnemius,
which is the calves, and therectus and transverse abdominals
.
All the major muscle groupsneed to be covered two times per
week.
And again, the newbie studentsI'm pointing it out because they
(16:59):
probably have the samequestions.
You might, they go well, doesthat mean do a split routine or
a full body?
And the ACSM says we don't care, make sure that every muscle
group gets trained two to threetimes per week.
Figure out your own schedule,whether you can do that daily
(17:20):
and split it up, or two to threetimes a week, working your
whole body at one point.
Those are your options andthose are equal options.
Again, they'd say well, is itbetter to work out every day?
No, you can get just an intense, good workout with a full body
workout than you can splittingit up.
(17:40):
It really just comes down totime and preference, plain and
simple.
I have my gym here.
I have a gym at my house.
I like to work out so often Iwill split it up because I like
to train a lot for my brain,it's very good for my stress
levels, for anxiety.
It just gets me in the rightmood.
(18:01):
So I will train a lot.
For that.
I still follow the guidelines.
I don't train the muscle groupsmore than two times per week.
Sometimes I just split it upand if I don't have the time, if
I'm traveling, then I don'tsplit it up.
I'll do a full body Like.
Those are the things we need tohear from the guidelines,
because too many influencers andmorons on social media will be
(18:26):
telling you to you know, go dothis particular workout for your
glutes, quads and pecs orsomething, and you have to do
this, this and this and the realresearch says, no, you don't.
It's a lot more simple thanthat.
Okay, now, as far as sets andreps, again it's a little bit
(18:46):
gray.
They say you know, as long asyou're training every muscle
group and you're doing anywherefrom one to three sets, you have
to keep in mind that there aremany exercises that work the
same muscle group.
So when you go, well, I onlyactually do one set of that,
like, well, no, you don't.
You did squats and you did legextensions and you did Bulgarian
(19:09):
split squats, so you actuallydid three sets for your quads.
So again, there's a lot of grayarea where people make it more
complicated than it really is.
And the ACSM has said somewherebetween one and three sets per
exercisewhere from, say.
I mean they have a pretty widerange, anywhere from, say, five
(19:30):
to 20 repetitions and even lowerif you're training for maximal
strength.
But for most people they seebenefit between eight and 15
repetitions.
But again, there's a lot ofvariables.
There's been studies that haveshown super high reps work, like
30.
And there's been studies thatshow that lower reps work and it
(19:53):
really depends on your tempo,your intensity, your focus, and
I always tell people keep itsimple.
Stupid, nobody knows theperfect ideal rep range.
Stupid, nobody knows theperfect ideal rep range.
Eventually you figure it outwhat it is for you.
(20:15):
I see a lot of clients duringthe week we have.
I don't know, it depends on thetime of year, but you know,
anywhere from, say, 60 to 80people come through the gym in a
week.
That's a lot of people and Ican promise you that almost
every one of them has adifferent set number, rep number
.
I should say that works forthem.
Because some go faster, it'slike, okay, we have to have them
do more repetitions becausethey're not slowing down.
Some people go slower okay,you're going to have to do some
(20:36):
more repetitions because youknow.
Or the other way around youhave to do less repetitions
because you know your timewindow where you're going to get
benefits is going to drag on.
So everybody's a little bitdifferent and sometimes
exercises are different.
If there's a really long rangeof motion, like a squat or a leg
(21:05):
extension for your forearms ora calf raise the ankles, it's
going to be more repetitionsbecause it's such a short range
of motion.
So there isn't an ideal reprange.
You know, we always say at mygym if it's burning, it's
working.
That's the key.
Are you getting stimulus tothose muscle groups?
(21:25):
Are you getting stimulus toevery muscle groups?
Are you getting stimulus toevery one of those 11 muscle
groups two times per week?
I mean, that's the key, that'sthe baseline to get the
morphological benefits to themuscles.
That's the baseline, just likecardio has a baseline.
That's the baseline.
As far as intensity goes, allthe studies show that you should
(21:47):
get as close to failure as youcan Like.
Get close meaning each setshould be.
Get there, I should say, ashard as it can be, that when you
finish your last repetition youcan say to yourself I don't
think I could have done anotherone in good form.
Good form is always the key.
(22:07):
So that's the intensity.
All right.
When it comes to flexibility,we've got baselines on that too
the frequency to get the maximalbenefit.
No, not the maximal Rob.
Why are you telling them thatto get the baseline benefits is
more than the others?
You need to get in at leastfive days per week of stretching
(22:31):
those muscles to get thebaseline benefits.
And the baseline benefits forflexibility is quite simple Are
you getting more flexible?
Stretch often enough.
Your muscles will shorten rightback to normal the very next
day, if not sooner, probably inthat day.
(22:52):
Right, we've all felt that weget good and stretched out after
a stretching session.
A few hours go by and we'rejust as tight.
So what you're trying to do isthat football or other sports
analogy of pound the rock rightEvery day.
Hit that rock a little bit,chip at it every day, because
then you're improving yourflexibility, your lengthening of
(23:16):
your muscles to the point yes,you tighten back up, but you
don't tighten back up as bad asyou used to.
Flexibility, my friends, is allabout frequency.
You have to hit it often, whichis why it's got the highest,
the longest baseline of all ofthem.
You need at least five days ofstretching.
(23:37):
I tell people five to seven.
Stretch every day Everything.
No, not necessarily Stretchyour problem areas.
For me it's my quads, I've gotto hit them.
For me, I attack it much morethan once per day.
I attack it two to three timesper day.
Does not have to be long andI'll get into that in a second.
(23:57):
But just understand first thatthe frequency baseline for
flexibility is five days,preferably longer, and the
reason is because the musclesshorten almost instantly
afterwards and you're justtrying to pound the rock so you
can make it a little bit moreflexible day in and day out, so
your baseline becomes better.
(24:19):
The good thing is you don't haveto hold the stretches very long
.
The studies show that if youcan hold a stretch for 10
seconds, you're starting tolengthen it.
Right, and no more than, say,60 seconds Can you go longer if
you want to.
Yes, so no more means thatyou're probably not getting much
more out of that stretch byholding it longer.
(24:41):
I tell people to work withfrequency.
Instead, hold for 10 to 20seconds, take a break, do it
again, take a break, do it again.
Do it frequently throughout theday.
I've got the benefit of workingwith people, so I'll be
stretching either with them whenI have them stretch, and
sometimes when they're doing aset, I'll just start stretching
(25:03):
my quads as they're doing a legextension.
I mean, why not?
I'm standing there anyway, andI recommend that that's what you
do too.
Intensity, very simple to thepoint of stretch, not pain, just
to the point where you feel themuscle being lengthened.
You hold that All right.
So within that, as you see, youhave a ton of wiggle room.
(25:25):
You have a lot of things tofigure out what works best for
you.
I mean, this is the stuff Ilove to do.
My latest client is really goodbecause he'll ask these
questions.
He'll say so.
With these 150 minutes, how doyou suggest?
I split this up?
(25:46):
And, based on conversationsI've had with him about his
schedule and just the other dayI said well, yeah, on the
weekend it makes more sense todo a little bit longer and then
during the week maybe a littlebit shorter 20 to 30 minutes.
So you're getting in your 150minutes.
So, but overall, I don't wantpeople to think that like
there's a magic formula, becausethere isn't.
(26:07):
It's taking this informationand going how do we get all this
in in your schedule?
And I think so many people needthat, right, I mean, 75% of our
country needs it.
I'm not saying everybody knowsthis.
I don't think everybody knowsthe recommendations and, by the
way, I will say that I do thinkthey're pretty modest.
(26:28):
You know I don't agree with thepeople that are like oh, that's
nothing, but the people thatlook at me and say that's an
awful lot, I'll go.
Well, I don't know, dude, likeyou know, studies show that
people spend two and a halfhours on social media per day
and another three and a halfhours streaming or watching TV.
So is it really asking a lot togo for your 30 minute power
(26:53):
walk in the morning?
I don't think so.
And the cool thing about cardiois again like it's pretty darn
subjective.
You know, like there's beenevery study in the world that is
like compared heart ratereserve which is one cardiac and
I'm going to get into itbecause it doesn't matter but
it's one cardiac formula, onetarget heart rate formula that
(27:16):
compares it against max heartrate formula and then they
compare it back to rate ofperceived exertion.
And you know, at the end of theday everybody goes well, it
doesn't matter.
Like, as long as you know yourheart rate is elevated, it
doesn't matter.
So you know, I don't know, Idon't think there's really a
good enough excuse to not getout there and do 30 minutes
(27:40):
almost every day per week.
You know, like nobody says youhave to go run a 10 minute mile
for 30 minutes.
I mean, you just have to getout and move for 30 minutes.
And for somebody really fitthat, say, power walks all the
time.
You know they might get in twoand a half miles or two miles in
that time, right, okay.
For somebody who's not, theymight get in.
(28:01):
You know.
A little over a mile, okay.
I mean nobody's saying you haveto perform, just get out and
move.
You know a little over a mile,okay.
I mean nobody's saying you haveto perform, just get out and
move, you know.
I mean, oh man, I could do awhole podcast on walking and I
really think I need to.
But if I mean, if you go back toevery great philosopher, all of
(28:24):
them talk about the beautifulthings that happen on a walk,
like the way it clears your mind, the way that you're getting
exercise, for me it's ameditation.
For me it's a way to come upwith ideas.
For me it's a way to solveproblems.
I mean, when I say walk,sometimes it's a run, but I do
both.
So I really don't think it'sasking a lot to get that in.
(28:47):
All, right, I'm not going tosay it's nothing.
I do think it's going to take acommitment from you, but I
don't think it's asking a lot.
But getting back to what I wassaying, that's what I like to do
.
I like to take these guidelinesand help people and go OK.
So how are we going to makethis happen?
You know a client the other dayI said to her.
(29:08):
I said you know, accountabilityworks and because she did her
homework and she shot back, sodoes planning.
And I'm like amen, I mean, thatis so true If you really plan
it out.
You know, I told somebody theother day.
I said you know, first thing inthe morning you're struggling
getting this.
Okay, before you figured outwhat's going on, before you
(29:29):
checked your phone, beforeyou've done those things, get
out and start Like for them.
I think that's going to workFor you maybe not, but we got to
plan, we got to think about itbecause it can happen, and then
in the gym itself, and then I'lljust wrap this up in the gym
itself.
When it comes to strengthtraining, again, there's no
(29:51):
perfect plan.
That's where you know youunderstanding that you have to
get there two times per week,you have to train your whole
body and then, hopefully, youhave a good trainer that helps
you, like modify exercises orhelp you figure out what
exercises work, which musclegroup.
You know we do it a lot ofdifferent ways here, Like I have
a couple of base workouts thatI do with people.
(30:13):
That just works really well fortiming purposes, works really
well with getting everything in.
We have one where we do thestandard 10 to 11 exercises and
we'll do one to two setsapproaching failure and you know
that's it, and then they moveon.
And then we have another thatwe call more of a mini circuit,
where you're doing lessexercises but you're doing more
(30:35):
of the same exercise.
You're going to go around anddo like three rounds and I'm
just trying to get you tounderstand that there's no
perfect workout, but both ofthem hit all the muscle groups.
So that's the important part isunderstanding when you go to the
gym, have you coveredeverything to the best of your
ability, like?
It really is so much moresimple than some of these people
(30:58):
make it out to be.
Everybody's different and youdon't have to necessarily go
somewhere to do it.
One of my remote clients she'sa physician and she gets it in
her dictation room.
She literally does her workoutbefore she goes home because she
has small kids and she wants toget the workout in before she
gets home and gets distracted.
(31:19):
And she has two pound dumbbellsin this office and that's it.
But we get it done.
Doing body weight exercises, youcan go to a big old gym like LA
Fitness and use the machinesand train all those muscle
groups.
Great, that's great.
My studio has, you know,somewhere in between not all the
machines like these huge gymsand obviously more than two
pounders, and that's great too.
(31:40):
But what really is theimportant part is knowing how to
train each muscle group, and itreally isn't rocket science,
it's just showing up and havinga capable person.
Help you do it, help you getstarted, help you to continue to
go, whatever it takes.
But that's what I want you tofocus on.
All right, I want you to askyourself after you finish this
(32:02):
podcast am I hitting all threerecommendations?
Am I getting in 150 minutes ofcardio?
Check.
Am I getting to the gym andtraining all of my muscle groups
at least two times a week?
Check.
Am I stretching my muscles fivetimes per week?
Check.
Can you say check to today'sprogram?
(32:24):
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product,they have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
(32:47):
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
386-451-2412.
What is going on?
Everybody, rob here to talkabout some exercise, fitness and
normally some diet information,but not today.
So I was looking at mystatistics for the podcast this
(01:05):
morning on the server that hostsit.
It's called Buzzsprout and Iwas looking at like the top five
podcasts of all time as far asdownloads go and the American
College of Sports Medicineguidelines has been number one
(01:25):
for a very long time and it'sgot like close to 500 downloads.
It's creeping up there toalmost 500.
I think it's like 480 orsomething.
But what surprised me wasnumber two, and what it was or
is is the ACSM guidelines.
(01:46):
So it is a second time that Idid the guidelines and I thought
to myself, wow, these arenumber one and two.
One of them is pretty old, theother one's over a couple of
years as well, but you knowthere's been older ones.
But you know there's been olderones, and it struck me that
(02:06):
these are obviously reallypopular subjects, the guidelines
.
So we're going to talk aboutthem again Because obviously, if
there is this much attentiongoing in one direction, it must
be very important for people andit is.
(02:26):
It really, really, really is.
So that's what I'm going totalk about today the American
College of Sports Medicineguidelines.
So first you need to understandthat the American College of
Sports Medicine is pretty muchlike the Grand Poobah in the
exercise science world.
They are the certifying body,they give out all of the
(02:53):
different protocols.
They have so many differentbranches under them, from
orthopedic surgery to cardiacrehabilitation, to strength and
conditioning, to personaltraining, to, um, oh, you just
name it.
I mean I could go on and onwith the different
certifications and areas, butthey're by far not just for, say
(03:18):
, physical training.
They are over so many thingsand give us the guidelines.
And you know what I really likeabout the ACSM compared to some
of the other agencies.
And the other agencies are goodFor example, the National
(03:40):
Strength and ConditioningAssociation, there's the
American Council on Exercise,there is the National Academy of
Sports Medicine.
But again, the ACSM is overeverybody.
So they take into account alldifferent forms of sports
medicine.
Like I said, that could becardiac rehabilitation, that
could be cardiologists, thatcould be orthopedic surgeons.
(04:03):
They get into everything.
So the way they go about givingtheir recommendations I really
like too.
So when I was teaching sportsmedicine, so I taught college
and I also taught differentworkshops.
So I taught some workshops forthe American College of Sports
(04:24):
Medicine and I taught someworkshops for the American
College of Sports Medicine and Itaught some workshops for NASM
National Academy of SportsMedicine.
And the complaints fromstudents who were trying to
learn the ACSM's personaltraining certification was that
they left a lot of leeway.
(04:44):
Like what they were reallysaying was they don't like that.
They won't give you a cookiecutter answer for things.
And personally I like that.
Like I like guidelines versusrecipes, because I believe that
everybody's individual andtrainers have to use their
(05:08):
brains to come up with the rightplan.
So there's going to beguidelines.
Now, all four of the bigagencies I just mentioned, it's
really the same thing.
They say the same thing, but acouple of them, I will say, will
give people more cookie cutterprograms of what they should be
doing, like black and whiteabsolutes.
That I just don't agree with.
(05:30):
So the criticism coming fromthe newbie students not after
they get in it for a while, theybegin to appreciate why there's
ranges and guidelines.
But was the fact that it waslike well, just tell me to do 30
minutes a day?
I'm like, well, they can't,because it's not that simple.
So what they focus on instead,that, I think, is very critical.
(05:54):
And the main thing I'm going totalk about today is thresholds,
and thresholds mean that it'sthe point where you start to get
benefit.
They make it very clear that noone on earth knows the maximal
amount of exercise and trainingthat you need.
(06:15):
Like if anybody says, nope,this is the cutoff, they don't
know because we don't knowpeople's recoveries.
We have no idea about who canhandle this or who can handle
that.
Like you can say you know what.
Everybody should exercise fortwo hours a day.
And for some young person withhigh levels of testosterone and
(06:39):
progesterone and all thehormones they may have at their
peak, and they have a perfectskeletal system.
They're not banged up byanything.
That might be fine and thatmight be great.
And for somebody older who'sgot some arthritis, who has some
decline in their hormones,that's going to like maybe not
put them in the hospital, butit's definitely going to wipe
(07:01):
them out.
So we don't know.
There's way too many variablesto determine the maximal amount
of exercise.
That's where trial and errorfor the individual comes in and
as a trainer, we help people getthere.
But we can't even tell peoplethat, like we can say well,
these are the things to look for.
If you start losing motivationfor training, you might be
(07:23):
overtraining.
If your resting pulse is higherin the training, you might be
overtraining.
If your resting pulse is higherin the morning, you might be
overtraining.
If your soreness doesn't goaway after a few days, you might
be overtraining.
Like, we have things to lookfor, but we can't tell people
the exact amount of maximalexercise that they need.
So guidelines definitely matterand I want to talk about the
(07:46):
thresholds because obviouslyit's an important topic, since
people keep going back to theguidelines.
So first we need to understandthat they talk about five
different areas.
The health components tophysical fitness are
cardiorespiratory exercise,muscular strength exercise,
muscular endurance, exerciseflexibility.
(08:10):
And then we have bodycomposition.
Okay, now, body composition isyour ratio to height, weight,
body fat.
That's what that is.
So then we take the other twostrength ones.
That's what that is.
So then we take the other twostrength ones, which is muscular
endurance, muscular strength,and we lump them together and go
muscular fitness.
(08:31):
So the three guidelines we needto really think about is going
to be muscular fitness, cardioand flexibility.
So let's talk about theguidelines and the thresholds.
You know, for some people, theminimal recommendation of 150
(08:52):
minutes per week of moderatecardiorespiratory exercise.
For some people, they literallywill do that in a single
training session on the weekends.
Right, yes, the answer is yes,because they're going to do a
long run and they're runners.
And I'm not saying this is good, I'm not saying it's bad, I'm
just trying to like point outthat we have a huge gap between
(09:15):
the people where that'sabsolutely.
They would look at me and go.
That's nothing as arecommendation.
150 minutes a week, that's 30minutes five times a week.
I mean, who doesn't do that,I'll look at them and go 75% of
the country doesn't do them,doesn't do that Because
statistics show that only 25% ofour nation, united States,
(09:38):
meets that recommendation.
And then on the opposite end,you'll have those people that go
wow, that's going to be abattle to get in and I would say
that's most people.
So we have a huge dichotomy ofthe haves and the have-nots with
exercise in this country.
We just do worldwide.
It's pretty much statisticallythe same thing, but I'm just
(09:59):
going to focus here.
So the minimal is 150 minutesand, as I said, some people look
at that as like nothing andother people look at that as I
don't even know if I'll ever beable to do that.
So it's very hard and you knowboth sides need to hear the
truth and that is yeah, that isthe threshold.
Like you might go well, I can'tdo that and I can say okay, I
(10:23):
get it.
At the same time, don't expectto get the benefits for cardio
respiratory exercise if you'renot doing it.
Like that is the threshold, nomatter where you are on the
spectrum.
Now I will say that a lot ofresearch says if you doubled
that and went up to 300 minutes,most likely you are doing your
(10:48):
maximal.
Again, I already stated, nobodyknows for sure, but most likely
you're getting all the benefitsyou can out of cardio and
you're going to get all of whatwe call the adaptations.
And the adaptations are thesemi-permanent changes.
They're the things that youwant, like we do the cardio, so
we get adaptations, and theadaptations are not going to
(11:09):
occur until we get to roughly150 minutes of moderate exercise
per week.
So that's the threshold forduration.
The threshold for intensity ismoderate and we can get into the
weeds a little bit on thatright and I think it's really
unnecessary.
You can use maximal heart rateformula.
You can use what we call heartrate reserve formula.
(11:31):
You can determine and use yourVO2 max.
You can use what are calledMETs.
You can use rate of perceivedexertion.
If you've already tuned me out,good, because you don't have to
worry about any of that.
If you just get out there anddo your 150 minutes, so roughly
30 minutes five times per week,get your heart rate up elevated.
(11:54):
So moderate means I just liketo basically tell people that
let's just learn what moderateshould feel like so you can
carry on a conversation but youcan't yammer the whole time Like
maybe it's not the time you getinto your political diatribe
while you're out doing yourcardio, because if you can carry
(12:15):
it out the whole way and giveeverybody every song and dance
of the speech you just saw,you're probably not working hard
enough.
Now if you can't get a word outedgewise, you're working too
hard.
So really moderate is justelevate that heart rate, be able
to communicate, be able to talka little bit.
I know it sounds kind ofsubjective, but that's why I
(12:36):
don't even think you need toworry about that a whole lot.
Just get out and do the minutes, get out and do the reps and
that's pretty much where youneed to be on that.
Now, as far as the guidelineson mode, it's very clear.
Mode is what you do to do it.
So the mode is very clearAnything that uses your larger
muscle groups and is continuousand sustainable I mean this is
(13:01):
from the horse's mouth, you knowa lot of people say well, you
know, pickleball is cardio.
No, it's not why?
Well, what part do you notunderstand about continuous?
It's stop and start.
So the heart needs to beelevated and remain elevated to
get the cardiovascular, get allof the complete cardiovascular
benefits, vascular benefits.
(13:22):
So anything you use that'scontinuous and using the larger
muscle groups, like your legs,if you're, you know if you're
rowing and you know you're usingthe larger muscles of your lats
and everything, that's fine.
You can do 150 minutes per week.
That's roughly 30 minutes fivetimes per week and you're going
to be in a moderate zone.
(13:43):
I mean that's what we have todo, like us exercise
physiologists are trying to geteverybody to that and then go
from there.
Then we can go okay.
So what's the maximal numberwhere you're going to feel like
you have your life Because,again, some people don't love it
, some people do and you'regoing to get all the benefits?
Now the ACSM does get into theweeds a little bit and talk
(14:04):
about how, if you did vigorousexercise, which is basically
more like running, somethingthat really gets the heart rate
up, you can get away with doingless than 150 minutes per week.
As an exercise physiologist, Ihave to tell you that there is a
relationship between durationand intensity.
That's true, but I don't wantyou to get into the weeds on
(14:28):
that.
I want you to keep it simple,stupid, like one of my sayings
on my board says, and just thinkabout 150 minutes per week.
If you're not there, get there.
I just had a client start up afew weeks ago, very motivated,
and his goal was to get up to150.
And I believe he already hasand now he's a little bit over
that.
It's like, ok, now let's holdoff and we'll go from there,
(14:49):
because that's a great baselinewhere you're going to get
benefits from it.
Of the newbie students get upsetbecause they're like you know
why doesn't the ACSM tell methat we should all be squatting
(15:10):
and bench pressing and pullinglike lap pull downs and tell me
I should be doing three sets of12 and blah, blah, blah?
Because they can't.
They're going to give youguidelines and you, as the
trainer, have to make it allwork.
You have to use your own brain.
So what they do say is to getthe benefits, the threshold is
two to three days per week offrequency.
(15:32):
Start with that frequency.
Frequency matters a little bitmore than the cardio.
Not that you want to do 150minutes all in one day that's
probably not best.
But the problem with strengthtraining is you definitely have
to do it frequently enough oryou're going to atrophy.
So really, the thresholdbaseline for strength training
(15:53):
to get the benefits is two daysper week.
They say two to three becausethere's been a lot of research
on what is better andstatistically speaking, they
found that two days has 95% ofthe benefits as three days.
And yes, there's a lot ofvariables how hard you work and
all those things, okay.
So again, that's why there's.
(16:14):
You know it's not black andwhite completely, but we do know
we have to get in at least twodays a week of strength training
.
What's two days a week?
All the major muscle groupsneed to be covered.
What's two days a week?
Well, all the major musclegroups need to be covered, and
there are 11.
The glutes, the quads, thehamstrings, the pets, pecs.
(16:38):
The pets yes, hazel and Kitty,my two pets yes, no, not them.
The pecs, the lats, therhomboids, the deltoids, the
biceps, the triceps, the spinalerectors, the gastrocnemius,
which is the calves, and therectus and transverse abdominals
.
All the major muscle groupsneed to be covered two times per
week.
And again, the newbie studentsI'm pointing it out because they
(16:59):
probably have the samequestions.
You might, they go well, doesthat mean do a split routine or
a full body?
And the ACSM says we don't care, make sure that every muscle
group gets trained two to threetimes per week.
Figure out your own schedule,whether you can do that daily
(17:20):
and split it up, or two to threetimes a week, working your
whole body at one point.
Those are your options andthose are equal options.
Again, they'd say well, is itbetter to work out every day?
No, you can get just an intense, good workout with a full body
workout than you can splittingit up.
(17:40):
It really just comes down totime and preference, plain and
simple.
I have my gym here.
I have a gym at my house.
I like to work out so often Iwill split it up because I like
to train a lot for my brain,it's very good for my stress
levels, for anxiety.
It just gets me in the rightmood.
(18:01):
So I will train a lot.
For that.
I still follow the guidelines.
I don't train the muscle groupsmore than two times per week.
Sometimes I just split it upand if I don't have the time, if
I'm traveling, then I don'tsplit it up.
I'll do a full body Like.
Those are the things we need tohear from the guidelines,
because too many influencers andmorons on social media will be
(18:26):
telling you to you know, go dothis particular workout for your
glutes, quads and pecs orsomething, and you have to do
this, this and this and the realresearch says, no, you don't.
It's a lot more simple thanthat.
Okay, now, as far as sets andreps, again it's a little bit
(18:46):
gray.
They say you know, as long asyou're training every muscle
group and you're doing anywherefrom one to three sets, you have
to keep in mind that there aremany exercises that work the
same muscle group.
So when you go, well, I onlyactually do one set of that,
like, well, no, you don't.
You did squats and you did legextensions and you did Bulgarian
(19:09):
split squats, so you actuallydid three sets for your quads.
So again, there's a lot of grayarea where people make it more
complicated than it really is.
And the ACSM has said somewherebetween one and three sets per
exercisewhere from, say.
I mean they have a pretty widerange, anywhere from, say, five
(19:30):
to 20 repetitions and even lowerif you're training for maximal
strength.
But for most people they seebenefit between eight and 15
repetitions.
But again, there's a lot ofvariables.
There's been studies that haveshown super high reps work, like
30.
And there's been studies thatshow that lower reps work and it
(19:53):
really depends on your tempo,your intensity, your focus, and
I always tell people keep itsimple.
Stupid, nobody knows theperfect ideal rep range.
Stupid, nobody knows theperfect ideal rep range.
Eventually you figure it outwhat it is for you.
(20:15):
I see a lot of clients duringthe week we have.
I don't know, it depends on thetime of year, but you know,
anywhere from, say, 60 to 80people come through the gym in a
week.
That's a lot of people and Ican promise you that almost
every one of them has adifferent set number, rep number
.
I should say that works forthem.
Because some go faster, it'slike, okay, we have to have them
do more repetitions becausethey're not slowing down.
Some people go slower okay,you're going to have to do some
(20:36):
more repetitions because youknow.
Or the other way around youhave to do less repetitions
because you know your timewindow where you're going to get
benefits is going to drag on.
So everybody's a little bitdifferent and sometimes
exercises are different.
If there's a really long rangeof motion, like a squat or a leg
(21:05):
extension for your forearms ora calf raise the ankles, it's
going to be more repetitionsbecause it's such a short range
of motion.
So there isn't an ideal reprange.
You know, we always say at mygym if it's burning, it's
working.
That's the key.
Are you getting stimulus tothose muscle groups?
(21:25):
Are you getting stimulus toevery muscle groups?
Are you getting stimulus toevery one of those 11 muscle
groups two times per week?
I mean, that's the key, that'sthe baseline to get the
morphological benefits to themuscles.
That's the baseline, just likecardio has a baseline.
That's the baseline.
As far as intensity goes, allthe studies show that you should
(21:47):
get as close to failure as youcan Like.
Get close meaning each setshould be.
Get there, I should say, ashard as it can be, that when you
finish your last repetition youcan say to yourself I don't
think I could have done anotherone in good form.
Good form is always the key.
(22:07):
So that's the intensity.
All right.
When it comes to flexibility,we've got baselines on that too
the frequency to get the maximalbenefit.
No, not the maximal Rob.
Why are you telling them thatto get the baseline benefits is
more than the others?
You need to get in at leastfive days per week of stretching
(22:31):
those muscles to get thebaseline benefits.
And the baseline benefits forflexibility is quite simple Are
you getting more flexible?
Stretch often enough.
Your muscles will shorten rightback to normal the very next
day, if not sooner, probably inthat day.
(22:52):
Right, we've all felt that weget good and stretched out after
a stretching session.
A few hours go by and we'rejust as tight.
So what you're trying to do isthat football or other sports
analogy of pound the rock rightEvery day.
Hit that rock a little bit,chip at it every day, because
then you're improving yourflexibility, your lengthening of
(23:16):
your muscles to the point yes,you tighten back up, but you
don't tighten back up as bad asyou used to.
Flexibility, my friends, is allabout frequency.
You have to hit it often, whichis why it's got the highest,
the longest baseline of all ofthem.
You need at least five days ofstretching.
(23:37):
I tell people five to seven.
Stretch every day Everything.
No, not necessarily Stretchyour problem areas.
For me it's my quads, I've gotto hit them.
For me, I attack it much morethan once per day.
I attack it two to three timesper day.
Does not have to be long andI'll get into that in a second.
(23:57):
But just understand first thatthe frequency baseline for
flexibility is five days,preferably longer, and the
reason is because the musclesshorten almost instantly
afterwards and you're justtrying to pound the rock so you
can make it a little bit moreflexible day in and day out, so
your baseline becomes better.
(24:19):
The good thing is you don't haveto hold the stretches very long
.
The studies show that if youcan hold a stretch for 10
seconds, you're starting tolengthen it.
Right, and no more than, say,60 seconds Can you go longer if
you want to.
Yes, so no more means thatyou're probably not getting much
more out of that stretch byholding it longer.
(24:41):
I tell people to work withfrequency.
Instead, hold for 10 to 20seconds, take a break, do it
again, take a break, do it again.
Do it frequently throughout theday.
I've got the benefit of workingwith people, so I'll be
stretching either with them whenI have them stretch, and
sometimes when they're doing aset, I'll just start stretching
(25:03):
my quads as they're doing a legextension.
I mean, why not?
I'm standing there anyway, andI recommend that that's what you
do too.
Intensity, very simple to thepoint of stretch, not pain, just
to the point where you feel themuscle being lengthened.
You hold that All right.
So within that, as you see, youhave a ton of wiggle room.
(25:25):
You have a lot of things tofigure out what works best for
you.
I mean, this is the stuff Ilove to do.
My latest client is really goodbecause he'll ask these
questions.
He'll say so.
With these 150 minutes, how doyou suggest?
I split this up?
(25:46):
And, based on conversationsI've had with him about his
schedule and just the other dayI said well, yeah, on the
weekend it makes more sense todo a little bit longer and then
during the week maybe a littlebit shorter 20 to 30 minutes.
So you're getting in your 150minutes.
So, but overall, I don't wantpeople to think that like
there's a magic formula, becausethere isn't.
(26:07):
It's taking this informationand going how do we get all this
in in your schedule?
And I think so many people needthat, right, I mean, 75% of our
country needs it.
I'm not saying everybody knowsthis.
I don't think everybody knowsthe recommendations and, by the
way, I will say that I do thinkthey're pretty modest.
(26:28):
You know I don't agree with thepeople that are like oh, that's
nothing, but the people thatlook at me and say that's an
awful lot, I'll go.
Well, I don't know, dude, likeyou know, studies show that
people spend two and a halfhours on social media per day
and another three and a halfhours streaming or watching TV.
So is it really asking a lot togo for your 30 minute power
(26:53):
walk in the morning?
I don't think so.
And the cool thing about cardiois again like it's pretty darn
subjective.
You know, like there's beenevery study in the world that is
like compared heart ratereserve which is one cardiac and
I'm going to get into itbecause it doesn't matter but
it's one cardiac formula, onetarget heart rate formula that
(27:16):
compares it against max heartrate formula and then they
compare it back to rate ofperceived exertion.
And you know, at the end of theday everybody goes well, it
doesn't matter.
Like, as long as you know yourheart rate is elevated, it
doesn't matter.
So you know, I don't know, Idon't think there's really a
good enough excuse to not getout there and do 30 minutes
(27:40):
almost every day per week.
You know, like nobody says youhave to go run a 10 minute mile
for 30 minutes.
I mean, you just have to getout and move for 30 minutes.
And for somebody really fitthat, say, power walks all the
time.
You know they might get in twoand a half miles or two miles in
that time, right, okay.
For somebody who's not, theymight get in.
(28:01):
You know.
A little over a mile, okay.
I mean nobody's saying you haveto perform, just get out and
move.
You know a little over a mile,okay.
I mean nobody's saying you haveto perform, just get out and
move, you know.
I mean, oh man, I could do awhole podcast on walking and I
really think I need to.
But if I mean, if you go back toevery great philosopher, all of
(28:24):
them talk about the beautifulthings that happen on a walk,
like the way it clears your mind, the way that you're getting
exercise, for me it's ameditation.
For me it's a way to come upwith ideas.
For me it's a way to solveproblems.
I mean, when I say walk,sometimes it's a run, but I do
both.
So I really don't think it'sasking a lot to get that in.
(28:47):
All, right, I'm not going tosay it's nothing.
I do think it's going to take acommitment from you, but I
don't think it's asking a lot.
But getting back to what I wassaying, that's what I like to do
.
I like to take these guidelinesand help people and go OK.
So how are we going to makethis happen?
You know a client the other dayI said to her.
(29:08):
I said you know, accountabilityworks and because she did her
homework and she shot back, sodoes planning.
And I'm like amen, I mean, thatis so true If you really plan
it out.
You know, I told somebody theother day.
I said you know, first thing inthe morning you're struggling
getting this.
Okay, before you figured outwhat's going on, before you
(29:29):
checked your phone, beforeyou've done those things, get
out and start Like for them.
I think that's going to workFor you maybe not, but we got to
plan, we got to think about itbecause it can happen, and then
in the gym itself, and then I'lljust wrap this up in the gym
itself.
When it comes to strengthtraining, again, there's no
(29:51):
perfect plan.
That's where you know youunderstanding that you have to
get there two times per week,you have to train your whole
body and then, hopefully, youhave a good trainer that helps
you, like modify exercises orhelp you figure out what
exercises work, which musclegroup.
You know we do it a lot ofdifferent ways here, Like I have
a couple of base workouts thatI do with people.
(30:13):
That just works really well fortiming purposes, works really
well with getting everything in.
We have one where we do thestandard 10 to 11 exercises and
we'll do one to two setsapproaching failure and you know
that's it, and then they moveon.
And then we have another thatwe call more of a mini circuit,
where you're doing lessexercises but you're doing more
(30:35):
of the same exercise.
You're going to go around anddo like three rounds and I'm
just trying to get you tounderstand that there's no
perfect workout, but both ofthem hit all the muscle groups.
So that's the important part isunderstanding when you go to the
gym, have you coveredeverything to the best of your
ability, like?
It really is so much moresimple than some of these people
(30:58):
make it out to be.
Everybody's different and youdon't have to necessarily go
somewhere to do it.
One of my remote clients she'sa physician and she gets it in
her dictation room.
She literally does her workoutbefore she goes home because she
has small kids and she wants toget the workout in before she
gets home and gets distracted.
(31:19):
And she has two pound dumbbellsin this office and that's it.
But we get it done.
Doing body weight exercises, youcan go to a big old gym like LA
Fitness and use the machinesand train all those muscle
groups.
Great, that's great.
My studio has, you know,somewhere in between not all the
machines like these huge gymsand obviously more than two
pounders, and that's great too.
(31:40):
But what really is theimportant part is knowing how to
train each muscle group, and itreally isn't rocket science,
it's just showing up and havinga capable person.
Help you do it, help you getstarted, help you to continue to
go, whatever it takes.
But that's what I want you tofocus on.
All right, I want you to askyourself after you finish this
(32:02):
podcast am I hitting all threerecommendations?
Am I getting in 150 minutes ofcardio?
Check.
Am I getting to the gym andtraining all of my muscle groups
at least two times a week?
Check.
Am I stretching my muscles fivetimes per week?
Check.
Can you say check to today'sprogram?
(32:24):
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product,they have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
(32:47):
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy And Charlamagne Tha God!
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.